I am 54 years old and have been exercising for years and have not seen any results. I bike three times a week on my stationary bike and follow a strength training program 2-3 times per week that was specifically designed for me two years ago. But I haven’t lost any weight? I have made all the dietary changes that I can comfortably live with, now what?

The fact that you have been exercising regularly for years is exceptional. Although you may not feel like you have seen results, you have to remember that the benefits of activity are numerous and it is likely that you have been able to maintain your weight (and not gain) because of your activity. The problem may be the fact that you have been doing the same routine for two years. Your program was “specifically designed” for you two years ago and in those two years, you have undoubtedly gotten stronger as a result. I recommend that clients change their routine at least every 4-6 weeks depending on their goals. If weight loss is your goal, it is recommended that you reduce your caloric consumption and increase your physical activity. Your body needs to be challenged each and every workout. This is why working with a trainer is so beneficial. One of the best ways to burn calories and lose weight is through circuit training. Circuit training can be done in a variety of ways. After a brief warm up, alternate your cardiovascular activity (in your case the stationary bike) with a strength training move (such as a dumbbell squat). The best way to do this is by time. So it may look something like this:

Bike 5 minutes – warm up
1 min – dumbbell squat
2 min – bike
1 min – dumbbell chest press
2 min – jumping rope
1 min – dumbbell rowing
2 min – running stairs

Repeat for a total of 30 minutes and gradually increase your total workout time to 60 minutes for a more challenging routine.
The great thing about a circuit training program is that it can be done anytime, anywhere and with very little equipment. The main purpose is to increase your heart rate and keep it there while incorporating strength and cardiovascular all in one workout.

As for dietary changes, take another look at your meal planning and make sure that you are only consuming high quality, nutritious foods. Even the best plans have room for improvement.
Good luck!!

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